This relaxing stretch is a great way to begin stretching both hamstrings at the same time while also increasing flexibility in your lower back. You'll also get a nice stretch in the chest and shoulders, which won't help with doing splits but will definitely feel good.

From here, lean your chest forward and lift your hands up overhead as you fold your torso toward your thighs. Keep both legs straight. Make sure you're lengthening through your spine by reaching the top of your head toward the floor.

Stay like this for five breaths, and when you're ready to come out, actively press into your feet, engage your thighs, and slowly lift your torso back up to a standing position.

Sit on the floor with both legs extended in front of you. Bend your right knee and pull the sole of your foot against your left inner thigh.

Reach your right hand to the outside edge of your left foot so you can stack your torso directly on top of your left leg. Bring your left hand to the arch of your left foot. If you can't reach your hands to your foot, then reach out as far as you can, resting your chest on your left thigh. Remember, the point here is to stretch your hamstrings, hips, and lower back, not to touch your foot.

Stay here for five breaths, relaxing your shoulders away from your ears. Then do the other side.

Sit down with your feet about three to four feet apart (not as wide as you can go). Reach back with your right hand and move the flesh of your right bum cheek away from you, and then do the same with your left. This will help your pelvis ground more firmly so you can stretch your hamstrings more effectively.

Sit tall, reaching your head away from your hips, and draw your belly and ribs in. Keep that length as you begin to fold forward at your waist, sliding your hands down your legs or on the floor in front of your head.

Go down as far as you need to feel a stretch in your hamstrings, but you don't want to feel pain. Hold for five breaths.

Here's a way you can gently use your upper-body strength to help your legs move into split position.

From Downward Facing Dog, step both feet together so your big toes are touching. Move your right hand over to the left six or so inches so it's at the upper center of your mat.

Step your right foot forward two inches, and plant the sole of your right foot firmly on the mat so your toes are pointing to the left.

Then roll over to your right side and lift your left hand off the mat, coming into a Side Plank. Lift your left leg up bending your left knee and hold on to your big toe with the first two fingers and thumb of your left hand.

Stay here balancing, or work on straightening your left leg completely. Try to keep your shoulders, spine, and hips in one straight line, and gaze toward your right toes. Stay here for five breaths, trying to keep your core strong and the pose steady.

Release hold of your left foot and place your left hand back on the mat. Move your right hand back where it was near the top right corner of your mat. Separate your feet so you are in a top of a push-up position. Take a vinyasa and come back to Downward Facing Dog. Then do this pose on the other side.

This vertical split is great practice before doing a horizontal split. It will target the standing leg's hamstring while also stretching your hips.

Begin in Standing Forward Bend. Inhale and shift weight into your right foot and your palms. Lift your left leg up as high as you can. Tuck your chin and draw your torso toward your right leg, breathing deeply and relaxing the shoulders away from the ears.

Stay here for five breaths, then return your left leg to the floor. Stay here for a complete breath, and repeat this stretch with the left foot on the floor.

Here's a more intense vertical split that allows you to use your upper-body strength to stretch your hamstring even more. Keep your lifted leg straight in order to effectively target the muscles in the back of the leg.

Stand with your big toes touching. Put all your weight into your left foot and lift your right foot up. Bend your knee so you can hold on to your right foot with both hands. Keep your left leg straight.

From here, work on straightening your right leg. Then if it's easy, pull your right thigh in toward your belly so your toes are pointing straight up.

Try to lengthen through your spine, and tuck your tailbone in so your torso is in line with your standing leg. Hold for five breaths, then slowly release your right foot to the ground. Repeat this stretch on the other side.

Before trying out a full split, doing this stretch with a block is a great way to ease into it.

Sit on a mat and come back into Lizard. Sit up and shift your weight back, bending your left knee and straightening your right leg.

Place a block or rolled-up blanket under your right hamstring. Then start to inch your left foot away from you, coming into Split. Allow all your weight to be supported by the block or blanket. If it's too much of a stretch, make your support a little higher.

Hold for five breaths here, and then do this stretch on the other side.

Just found this, and it's great! The splits (both ways--within a maximum number of inches from the ground) are a required component of a tae kwon do black belt! I think I will make the kids do these with me :)

Stretching and flexibility classes can be taken at\u00a0 "Get More Flexible"\u00a0 (in New South Wales, Australia)
www.getmoreflexible.weebly.com\u00a0
They specialise in getting all the splits perfectly straight and if you're advanced, you\u00a0work towards oversplits!
\u00a0
x Elizabeth

@Anonymous I just do a copy past into word format with the pictures & instructions to help... It's easier that way! Some programs let you format it into PDF as well, but I don't mind it on Word either...

Excessive & aggressive static stretching will inhibit your muscles ability to contract, static stretching has been scientifically proven to weaken your muscles and if you understand anatomy you are manually taking your muscles out of the optimal length (assuming you have no muscle imbalances already). Warmup with dynamic movements. If you are going to do squats, perform body weight squats. I really don't see the purpose in doing splits unless your a gymnast (but the same applies that i mentioned above). Stretching feels good, but aside from that, there is really not much benefit. What we should really try to do is activate ALL muscles and identify/correct any muscle imbalances. This in itself will improve ROM w/o decreasing strength or altering the length tension relationships.
http://www.taylorcarpenter-pt.com

I'm terrified of the splits. When I was younger my mom used to tell us that if we did the splits our lady areas would explode (my parents used to scare us all the time because they thought it was fun). Anyway, I believed it and for some reason the fear is still in me.

I can still do the splits since my cheerleading days in the 70s! I stretch every morning before getting out of bed, sort of bed yoga I guess. Also do my yoga stretching, pilates-type moves before bed. I hate taking pain meds for back aches and pains so I invest time in daily maintenance. It's important!!